CHARLOTTESVILLE TRACK CLUB
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page

May 17, 2020

5/18/2020

0 Comments

 
Greetings, everyone!


First off, I can’t thank you enough for the very generous gift you gave in my name to our wonderful CAF. The $6,500 will go directly to local families and not-for-profits hit hard by the effects of the pandemic. Close to 100 of you contributed and that personally means the world to me!


I hope you’re all continuing to be well and still getting outside for some daily exercise.


As your coach, I’ve been thrilled at the number of you that are participating in our Spring Triple Crown Series. It makes me so happy to see so many of you still training and “racing”.


Leg two is set for the weekend of 5/29-5/31and will feature, in addition to the 2 mile and 5K distances, a few 10K course options for those of you looking to go for the “Triple Dare” AND a “Hill Thrill” Challenge with single age group divisions. I’ll explain more in today’s video message.


https://youtu.be/mFLFR0se7Ag


And, I’ve also got a Kid’s Triple Crown series planned for early this summer. Plus, an adapted, virtually oriented Summer/Fall Marathon-Half Marathon Training Program that kicks off on June 15 and will peak you for an early October half or mid-November full (local certified courses). Stay tuned for details…


A big Happy Birthday to Paula (today), Leah (Monday), Jake (Tuesday), Matt T. (Tuesday), Terri (Friday) and Carrie (Friday)!


Please, if you get a chance, watch my weekly video message.
And keep being safe and active.


I’m missing you all SO much!
Coach Mark
434-962-1694 (text)


***For those looking to participate in the Triple Crown or wanting to continue “working out”:


MONDAY 5/18
Normal AHR mileage but please add 5 x 12 second HILL surges with a slow 48 second recovery in between each.


WEDNESDAY 5/20
“Spartan” with two options. Both options should have a quarter mile “off” section that is HILLIER than the flat “on” section


***Option 1 = If you can find a four lap to the mile track (Meriwether Lewis, CHS, Walton, are the only ones I know of that are currently open) and with proper social distancing from others:
-1600 meters on the track (4 laps) at 104% of MP or 98%of 10 mile pace
-half mile off the track (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower
-1200 meters (3 laps) on at 106-107% of MP or 100-101% of 10 mile pace
-half mile off at same pace as above
-800 meters (2 laps) on at 109-110% of MP or 103-104% of 10 mile pace
-half mile off at same pace as above or faster
-400 meters (1 lap) on at a fast but relaxed pace!
Optional longer version:
-half mile off at
-200 meters (half lap) on at a VERY fast but controlled pace (no straining)!


*None or very little “slowing down” recovery in between the ons and offs!


***Option 2 = Find a flat section of road, like Locust Avenue, Riverview, Sugar Hollow, base of Bellair. The flat section of the road doesn’t need to be too long (quarter mile or so) but there needs to be a road off of the flat section that’s hillier (not too hilly but isn’t totally flat):
-mile on the flat section of road at 104% of MP or 98% of 10 mile pace
-half mile off the flat section (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower
-3/4 mile on flat at 106-107% of MP or 100-101% of 10 mile pace
-half mile off at same pace as above or slightly faster
-half mile on flat at 109-110% of MP or 103-104% of 10 mile pace
-half mile off at same pace as above or faster
-quarter mile on at a fast but relaxed pace!


***None or very little “slowing down” in between the ons and offs!


SATURDAY May 24
“3/6/9/12”.
Find a flatter to slightly rolling course for the following “backwards” workout. So the longer you go the slower you get to run (opposite of the Spartan):

-run 3 minutes at 112-113% of MP or 107-108% of 10 mile pace
-1 minute slow recovery
-6 minutes at 106-110% of MP or 100-104% of 10 miler pace or faster
-2 minute slow recovery
-9 minutes at 104-105% of MP or 98-100% of 10 mile pace or faster
-3 minute slow recovery
-12 minutes at 100-102% of MP or 93-96% of 10 mile pace or faster
0 Comments



Leave a Reply.

    Picture

    Sign Up
    An Introduction
    The Speedsters Experience

    Pace Calculator

    ​

    2021 Annual Message

    WHEN:
    Every Wednesday morning at 5:30AM year-round (except in December when we meet  at
     6AM and in May when we meet at 6AM for AHR runs)

    WHERE: 
    ALBEMARLE HIGH SCHOOL TRACK

    (until the UVA Track at Lannigan Field is open again)
    (but please view weekly blog for any location changes to Charlottesville or Albembarle HS Tracks)


    WHO: 
    Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times. Please read the introduction for more details!

    HOW TO SIGN UP: 
    Sign up online or email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.

    COST: FREE!

    COACH: Mark Lorenzoni

    Archives

    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

CTC RACES
New Year's Day 5K
Charlottesville Ten Miler
All-Comers Summer Track Meets
Bruce Barnes Mile

Women's Four Miler
CTC Swag
CTC TRAINING PROGRAMS
Charlottesville Speedsters
Marathon & 1/2 Marathon Training Program
Ten Miler Training Program

Women's Four Miler Training Program
​​CTC on Strava​​​
Running Routes
​Newsletter
#CVILLETRACKCLUB
CONTACT US
JOIN CTC
SITEMAP
Picture
Picture
  • Home
  • About
    • Scholarship
    • Board of Directors >
      • Articles of Incorporation
  • Calendar
  • Results
  • Training
  • Volunteer
  • Social
  • Routes
  • Race Fest
  • Run Cville
    • Run Cville July 2021
    • Running Shorts Spring 2021 >
      • Spring 2021
      • Coach's Clipboard
      • The Runner's Clinic
      • Home Runs
      • Race Roots
      • The Last Word
      • Contact the Editors
  • Link Page